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Primal Health/Nutrition Expert > Chapter 12 - Exercise Primally: Move, Lift, And Sprint! > Flashcards

Chapter 12 - Exercise Primally: Move, Lift, And Sprint! Flashcards

1
Q

Primal Blueprints three basic exercise laws:

A
  1. Move frequently at a slow pace
  2. Lift heavy objects regularly
  3. Perform occasional all-out sprint workouts
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2
Q

The ultimate Primal Movement

A

Brief, all-out sprints

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3
Q

Brief, all-out sprints:

A
  • promote hormone balance
  • stimulate lean muscle development
  • accelerate fat metabolism
  • enhance organ function to delay aging
  • increase longevity
  • promote breakthroughs past fitness and body composition plateaus
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4
Q

Low-level cardio sessions alone

A

Won’t increase fat metabolism dramatically enough to significantly reduce excess body fat, but they will enhance fat metabolism both during exercise and at rest

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5
Q

Regular brief, intense strength and sprint sessions

A

Raise metabolic rate and body temperature both during and after exercise

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6
Q

Ideal fat percentage range for men

A

10-18%

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7
Q

Ideal fat percentage ranges for women

A

14-24% (for a lean, toned physique)

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8
Q

The best exercise program is

A

The one you stick with

*so do the activities and individual workouts that you enjoy the most while hearing to the philosophical principles represented by the three exercise exercise related primal blueprint laws
- move frequently
- lift heavy things
- sprint (once in awhile)
This will promote maximum health, wellness, and longevity

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9
Q

A pattern of chronic cardio
(sustained, frequent aerobic activity above your maximum aerobic heart rate), triggers:

A
  • excessive stress hormone production
  • anaerobic metabolism with glucose as the primary energy source
  • lactate accumulation in the bloodstream
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10
Q

The Move Frequently law means:

A
  • finding as many ways as possible to move more throughout every day —avoid being too sedentary.
  • conducting structured aerobic workouts (cardio, machines, hiking, swimming, cycling, walking/jogging/running, depending on your fitness level) or below your maximum aerobic heart rate of 180-age and not in chronic patterns
  • Adding complementary flexibility/mobility, endeavors such as yoga, Pilates, tai chi, gymnastics, mobility/rehab drills, and properly conducted stretching exercise
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11
Q

Most important component of the “move frequently” mandate

A

Is not the structured workout but just becoming more active in daily life…

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12
Q

Regular brief, intense resistance workouts

A
  • stimulate a spike in adaptive hormones (such as testosterone and human growth hormone) into the bloodstream
  • improve organ reserve
  • accelerate fat loss
  • increase energy
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13
Q

PEMs

A

Primal Essential Movements
- squats
- pushups
- pull-ups
- planks

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14
Q

Push-up exercise progression

A

Easy = wall push-up

Intermediate = incline pushup

Baseline (essential mastery movement) = push-up

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15
Q

Pull-up exercise progression

A

Easy = chair assisted pull-up

Intermediate = chin-up with inverted grip

Baseline (essential mastery movement) = pull-up with overhand grip

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16
Q

If you ability to squat is poor

A

You will develop adverse posture and movement mechanics that will increase the stream on your spine, knees, and other joints

17
Q

Squat exercise progression

A

Easy = assisted squat

Essential mastery movement = baseline squad

18
Q

Plank exercise progression

A

Easy = forearm/knee plank

Intermediate = hand/feet plank

Essential mastering movement = baseline elbow/feet plank

19
Q

Planes that are fundamentally important to move through include:

A
  • squat
  • lunge
  • hinge
  • push
  • pull
  • rotation
20
Q

Bird-dogs and dead-bugs

A

Also entrain the anti-rotation system by connecting an arm to the opposite leg via a series of muscles and connective tissue known as the “diagonal slings”

21
Q

Hormetic Effect

A

A favorable response to inappropriate exposure to stress

  • Such as sprinting, which elicits a brief/intermittent stress response
  • When the stressors is removed and as the body slows to a state relaxation, biochemical signals produce a cascade of neuroendocrine, hormonal and gene expression that stimulates:
  • lean muscle development
  • optimize fat metabolism
  • enhance organ reserve
    to promote both peak performance and longevity
22
Q

Sprint workouts

A

Duration = 8-20sec, perhaps up to 30sec for a low- or no-impact sprint like cycling

You need never do more than six sprints per session

The emphasis is always quality over quantity

23
Q

When sprint runs are conducted on a regular basis

A

A strong signal is sent to the genes to optimize body composition

24
Q

Running

A

The most beneficial type of sprinting because it’s weight-bearing nature improves bone density and provides greater stimulation for muscle gain and toning

25
Q

The duration of a sprint rest interval

A

Is dependent on how long it takes for respiration to return to near normal

Exercisers should only commence the next sprint in the sequence when they feel refreshed and recovered

*if performance or form starts to break down, or if you experience muscle or joint pain (as opposed to muscle fatigue) the sprint workout should end immediately

26
Q

Sprinting form

A

Most important aspect for efficient sprinting = maintaining a balanced center of gravity

  • shoulders, torso, and pelvis should remain in forward alignment at all times
  • maintain an elongated spine and tall posture at all times
  • never allow any energy to cave into the ground upon impact
  • arms and hands should be relaxed as they pump back and forth
  • you should feel like the shoulders are supplying all the force for pumping, with all muscles below remaining relaxed and supple
  • knees should be driving high, recovery leg shooting quickly right under the butt instead of extending backward
  • always with the big toe held high to maximize explosive propulsion
27
Q

Keys to remember for correct sprinting

A
  1. Bicycle
    - form for your feet is similar to correct for when pedaling a bike
    -try to get your feet off the ground as fast as possible —> imagine you are running over hot lava
  2. Strong Foot
    - you should dorsiflex immediately after your foot leaves the ground, as If you were trying to maintain contact with a bicycle pedal and keep your big toe high instead of dragging or pointing down to the ground
  3. Generate explosive force
    - land and absorb shock on your midfoot, allowing the heel to snap to the ground. This positions, the Achilles tendon to act like a spring and generate explosive force for the takeoff
    - The ability to generate explosive force with each stride is the key determinate for running speed (contrary to the common notion that faster turnover makes for greater speeds)
  4. Bicycle “sprinting”
    - maintain a cadence of 80 to 100 revolutions per minute. This cadence range balance is the workload between the cardiovascular system and the muscular skeletal system —> 15 revolutions every 10 seconds is right on the mark
    - with each pedal stroke, concentrate on applying circular force rather than stomping force down on the pedals
    - do not rock your hips side to side in an effort to go faster; instead keep your pelvis, level and centered
    - your upper body should remain still and relaxed, even when the effort is difficult
    - make sure your seat height is appropriate: place your heel on the pedal when it’s at the bottom of a pedal stroke. Your leg should extend fully.
    -
28
Q

Sprint Warm-Ups

A

The first five minutes of a sprint workout are delegated to an easy cardio warm-up, generally making a light effort of the same exercise

Next, conduct some dynamic stretches

29
Q

Dynamic stretches for a sprinting workout

A
  • pull quads
  • knee-to-chest
  • open hips
  • mini-lunge
  • high knees
30
Q

Preparation efforts for sprinting

A

Initiate 2 to 4 “wind sprints” each lasting 7 to 10 seconds, in which you gradually increase speed up to about 90% of maximum effort and then settle back into a light jog or cycle

31
Q

Sprinting cool down

A

Take 5 to 10 minutes to cool down with easy activity, keeping your heart rate below 180-age

32
Q

Stationary bike sprinting is a good option if you

A
  • are novice sprinter
  • are out of condition
  • have joint problems
  • Sprinting on an outdoor bicycle is not advised because of the high skill level required and danger with vehicles
33
Q

Tabata

A

Consists of 20 seconds of maximal output followed by 10 seconds of rest
- you repeat these sequences for an appropriate number of minutes based on fitness level

  • can be applied, not only to sprints, but also assorted strength training exercises such as burpees, jump rope, or performing squats
34
Q

The foundation of the Primal fitness approach

A

Move frequently

Primal Health/Nutrition Expert (9 decks)

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